Scott Weaver
Updated at: January 31, 2025 · 10 min read
The Menopause Diet: 5 Day Plan to Lose Weight
Menopause is a natural phase of life, but the hormonal changes it brings can make weight management more challenging. Studies indicate that over 43% of menopausal women experience obesity, largely due to shifts in metabolism and hormone levels. This guide provides a 5-day menopause diet plan tailored for weight loss, designed to support your nutritional needs and overall well-being.
Our Menopause Diet: 5 Day Plan serves as a practical and nutritious solution to support weight management during this phase. However, it's essential to understand that individual health varies, and consulting with your doctor or GP is strongly advised before embarking on any dietary changes to ensure they align with your unique health requirements.
With that in mind, let's embark on this journey to better understand menopause, weight management, and a healthy approach to this transformative life stage.
Key Takeaways:
Menopause Can Make Weight Loss Harder:
Hormonal changes slow metabolism and increase cravings, making it easier to gain weight, especially around the stomach.
Healthy Eating Helps:
A diet rich in protein, fibre, and healthy fats can boost metabolism, balance hormones, and support weight loss. Avoiding sugary, fried, and processed foods is key. Take a look at The Menopause Diet: 5 Day Plan To Lose Weight below for inspiration!
Lifestyle Changes Matter:
Regular exercise, good sleep, stress management, and staying hydrated all help with weight control and overall well-being during menopause.
Understanding Menopause and Weight Gain
What is menopause?
Menopause is the end of a woman’s reproductive years, typically occurring between ages 45 and 55. It is officially diagnosed when a woman has gone 12 months without a period. The body undergoes significant hormonal shifts, including a decline in oestrogen and progesterone, which can contribute to weight gain.
Why Does Menopause Cause Weight Gain?
One of the challenges many women face during menopause is weight gain. Several factors contribute to this phenomenon.
Menopause Weight Gain Explained In Under 60 Seconds
In the YouTube Short below, Dr Heather Hirsch MD explains the potential causes of menopausal weight gain:
The combination of hormonal changes, slower metabolism, and lifestyle factors can result in increased fat storage, particularly around the abdomen. Key contributing factors include:
Hormonal shifts – Lower oestrogen levels lead to fat being stored around the stomach rather than hips and thighs (Kodoth et al, 2022; Kozakowski et al, 2017).
Slower metabolism – The body burns fewer calories, making it easier to gain weight even with the same diet (British Dietetic Association).
Loss of muscle mass – As we age, we naturally lose muscle, which further slows metabolism.
Changes in appetite – Hormonal imbalances may lead to increased cravings for high-calorie foods.
Poor sleep and stress – Menopause-related sleep issues and stress increase cortisol levels, which promote weight gain.
The Role of Nutrition During Menopause
The importance of nutrition during menopause cannot be overstated, especially concerning maintaining a healthy weight. A well-balanced diet becomes crucial in helping women manage their weight and navigate the hormonal fluctuations that can lead to weight gain. It's essential to focus on nutrient-dense foods that provide essential vitamins and minerals while managing calorie intake. This approach can help support metabolic health and reduce the risk of unwanted weight gain during this transformative phase of life.
In the following sections, we will delve into the specifics of the menopause diet (5 day plan) designed to address these unique challenges and promote overall well-being.
Media Coverage
There has been a lot of coverage in the media relating to menopausal weight gain.
Video: How To Combat Menopausal Weight Gain - This Morning
An episode of the British TV show, This Morning, covered the topic in detail. You can watch the segment below:
Podcast: Menopause & Diet - The Food Chain (BBC World Service)
The BBC World Service podcast, The Food Chain, dedicated an episode to exploring the link between menopause and diet, with 3 ladies who have experienced menopause and found some benefits in the food that they ate. You can listen to the episode below:
How Can Diet Help During Menopause?
A well-balanced diet plays a crucial role in managing weight during menopause. Eating the right foods can reduce inflammation, support metabolism, and balance hormones. Key dietary approaches include:
Protein-rich foods to maintain muscle mass. - Gregorio et al (2014) conducted a study highlighting the importance of dietary protein for postmenopausal women's health.
Fibre to support digestion and control cravings. - According to research by Shon et al (2023), increasing dietary fibre intake is associated with improved weight management.
Healthy fats for hormone production and brain health. - The British Nutrition Foundation recommends a balanced intake of healthy fats for postmenopausal women.
Calcium & vitamin D to protect bone health - The Endocrine Society and the Royal Osteoporosis Society stress the importance of both nutrients.
Hydration to aid metabolism and reduce bloating.
UK Meds - The Menopause Diet: 5 Day Plan to Lose Weight
The UK Meds 5 Day Menopause Diet Plan includes nutrient-rich foods that support weight loss while addressing menopause symptoms. Meals focus on lean proteins, whole grains, and healthy fats to maintain energy levels and boost metabolism. This combination promotes a well-rounded and nourishing diet that supports weight management and overall health during the menopausal transition.
Day 1: Balanced Nutrition
Breakfast: Greek yoghurt with mixed berries & flaxseeds.
Snack: Handful of almonds & walnuts.
Lunch: Grilled salmon with steamed broccoli & quinoa.
Snack: Sliced cucumber & hummus.
Dinner: Stir-fry chicken with mixed vegetables & brown rice.
Day 2: Hormone-Friendly Meals
Breakfast: Scrambled eggs with spinach & wholegrain toast.
Snack: A banana with peanut butter.
Lunch: Lentil & vegetable soup with a slice of rye bread.
Snack: Greek yoghurt with pumpkin seeds.
Dinner: Baked cod with roasted sweet potatoes & asparagus.
Day 3: Gut-Healthy Choices
Breakfast: Smoothie with kale, banana, almond milk & chia seeds.
Snack: Handful of mixed nuts & dried cranberries.
Lunch: Quinoa salad with chickpeas, cucumber, tomatoes & feta.
Snack: Dark chocolate (70% cocoa) with green tea.
Dinner: Turkey & vegetable stir-fry with cauliflower rice.
Day 4: Protein-Packed Meals
Breakfast: Porridge with chia seeds & blueberries.
Snack: Hard-boiled eggs with cherry tomatoes.
Lunch: Grilled tofu with mixed greens & tahini dressing.
Snack: Cottage cheese with sliced pear.
Dinner: Grilled lean steak with roasted Brussels sprouts & brown rice.
Day 5: Heart-Healthy Diet
Breakfast: Wholegrain toast with avocado & poached egg.
Snack: Handful of sunflower seeds & Greek yoghurt.
Lunch: Chicken & spinach wrap with wholegrain tortilla.
Snack: Almond butter with apple slices.
Dinner: Baked salmon with roasted root vegetables & quinoa.
Note: The UK Meds 5-Day Menopause Diet Plan outlined above is intended as a general guideline to help you make healthier food choices during menopause and can be adapted as necessary. However, individual dietary needs can vary significantly, and what works for one person may not be suitable for another.
Before starting any new diet or making significant changes to your eating habits, it is highly recommended that you consult with a qualified healthcare professional or registered dietitian. They can assess your specific health needs, address any underlying medical conditions, and create a personalised diet plan that is safe, sustainable, and tailored to your unique requirements. Your health and well-being should always be the top priority, and seeking professional guidance ensures that you make choices that are in your best interest.
Foods to Avoid During Menopause
Certain foods can worsen weight gain, bloating, and hormone imbalances as highlighted in research studies by Silva et al (2021) and Chopra et al (2019). To optimise health and weight loss, it’s best to limit:
🚫 Refined carbs & sugar – Found in white bread, pastries, and sweets, they cause blood sugar spikes & cravings.
🚫 Fried & processed foods – These contain unhealthy fats & preservatives that can worsen inflammation.
🚫 Excessive alcohol – Can disrupt sleep, slow metabolism & increase belly fat.
🚫 Caffeine – Too much can cause hot flushes & worsen sleep issues.
🚫 Salty foods – Lead to water retention & bloating.
Lifestyle Tips for Long-Term Weight Management
Alongside a healthy diet, making small lifestyle changes can support sustainable weight loss and menopause symptom relief:
1. Stay Active
🏃♀️ Aim for 150 minutes of moderate exercise per week – activities like brisk walking, cycling, and swimming help maintain a healthy metabolism. Alternatively, aim for or 75 minutes of vigorous intensity exercise, as recommended by the NHS.
💪 Include strength training 2-3 times a week to preserve muscle & boost metabolism (Bupa).
🧘♀️ Try yoga or pilates to reduce stress and improve flexibility & strength.
2. Get Quality Sleep
😴 Aim for 7-8 hours of sleep per night - this can help to reduce the chances of gaining weight (Patel et al, 2006; Kravitz et al, 2018).
📱 Reduce screen time before bed to improve sleep quality.
🌙 Keep a cool & dark bedroom to prevent night sweats.
3. Manage Stress Levels
🧘♀️ Practice meditation, deep breathing & mindfulness to control stress-related weight gain (Johnson et al, 2019).
📖 Keep a journal to track emotions & triggers.
🤝 Stay socially connected to boost mental well-being.
4. Stay Hydrated
💧 Drink 8 glasses of water daily to support metabolism.
☕ Swap coffee for herbal teas to reduce caffeine intake.
FAQs about the Menopause Diet
Can I include treats in the 5 Day Menopause Diet Plan?
Yes! Treats in moderation are fine. Opt for healthier dessert alternatives such as dark chocolate, yoghurt with honey, or homemade oat cookies over highly processed sweets.
Are there supplements for menopausal weight loss?
There are no magic pills, but some nutrients can support weight loss & symptom relief:
Vitamin D & calcium – Support bone health.
Omega-3 fatty acids – Help with inflammation & heart health.
Magnesium – Can improve sleep & stress levels.
Protein powders – Support muscle maintenance if diet lacks protein.
Where can I get menopause treatments?
UK Meds offers a range of HRT medications like Evorel patches and Femoston. All HRT treatments are available subject to an online consultation with a registered independent prescriber.
Final Thoughts
✅ Menopause can make weight loss more challenging, but diet & lifestyle changes can help.
✅ The 5-day menopause diet plan focuses on balanced meals & portion control.
✅ Exercise, stress management & quality sleep play a crucial role.
✅ Always consult a healthcare professional before making dietary changes.
Embrace healthy habits, prioritise self-care, and remember – menopause is a new chapter, not an end! 💙
Medically Reviewed by:
Dr. Alexis Missick MBChB. MRCGP
GMC reference no: 7151419
LinkedIn
Website
Sources
British Menopause Society - Menopause Nutrition and Weight Gain (PDF)
British Nutrition Foundation - Managing Menopause Symptoms with Nutrition and Diet
Learn more with UK Meds support resources for the menopause & HRT:
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